STRENGTHENING

KNEE EXTENSORS

WARM UP (INCREASE LOCAL METABOLISM)

• Biking (Very little resistance ~ 90 RPM), swimming, walking…
• 10 minutes or more (until you start sweating) • No pain

STRENGTHENING (DEPENDING ON LEVEL)

❑ ISOMETRIC ❑ ISOTONIC ❑ FUNCTIONNAL
(NO MOVEMENT) (WITH MOVEMENT) (SPORT RELATED MOVEMENT)

• Seated, knee flexed at 60° • Step up and step down slowly • Jump on one leg
• Resistance at the ankle, hold contraction • Pelvis horizontally stable • Pelvis and knee stable
• Knee stable and aligned with _

PROGRESSION PROGRESSION PROGRESSION

(DEPENDING ON SYMPTOMS AND CAPACITY) (DEPENDING ON SYMPTOMS AND CAPACITY) (DEPENDING ON SYMPTOMS AND CAPACITY)

❑ Increase length ❑ Increase step height ❑ Increase height or length

( _ seconds) ❑ Vary surface incline of the jump
❑ Increase resistance and trunk position ❑ With a charge
( _ % max strength)) ❑ Increase load (backpack or free weight)
(backpack or free weight) ❑ Different landing surfaces
❑ Increase speed
(break right before reaching ground)

GOAL GOAL GOAL

_ series of _ seconds _ series of _ to _ _ series de _

_ x/day repetitions, _ x/day _ x/day

PAIN PAIN PAIN

❑ Not allowed ❑ Not allowed ❑ Not allowed
❑ Allowed during exercise at level _ /10 ❑ Allowed during exercise at level _ /10 ❑ Allowed during exercise at level _ /10
❑ Reduced during activities post exercise ❑ Allowed after the exercise (back to N after : _ ) ❑ Allowed after the exercise (back to N after : _ )

STRETCHING (DEPENDING ON STIFFNESS) : ❑ 1 x 30 s ❑ 2 x 30 s ❑ 3 x 30 s

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